One of the things I talk about A LOT in my health coaching practice is the need for eating more vegetables. No matter how many veggies you’re eating, there’s almost always room for more. My personal goal is at least 50% of the volume of food that I’m eating at any given meal.
In the weeks leading up to the end of 2011, I was noticing that the veggies on my lunch plate were beginning to disappear, being replaced by bread, pita and tortillas. When I thought for a while about it, I realized that I was in a salad rut – focusing too much on simple green salads (greens, tomato and cucumber) or the same simple kale salad all the time. No wonder I was avoiding them! This ah-ha moment has lead me to push my boundaries and explore new ways to create salad.
This kale and chickpea salad is a full meal on it’s own, though I prefer to eat it with a slice of whole grain toast. As with many of my recipes, the veggies I’ve included beyond the kale can be customized to your tastes and what happens to be in the fridge on any given day. So, experiment and make it your own!
Kale and Chickpea Salad with Avocado, Tomatoes and Peppers
Servings: 2 (easily multiplied)
Time: 15 minutes
Ingredients:
1/2 lemon, juiced
1 tbsp olive oil
1/4 tsp dried oregano
1/2 cup cooked chickpeas
1 head kale, stemmed and finely chopped (approximately 6 cups chopped kale)
1 avocado, diced
1/2 cup cherry tomatoes, halved
1/4 cup diced orange pepper
1/4 cup diced yellow pepper
salt and pepper to taste
Directions:
- Combine the lemon juice, olive oil, and oregano in a small bowl to create the dressing. Add the chickpeas and toss to combine. Set aside while you chop the remaining ingredients for the chickpeas to absorb the flavor.
- Add the chopped kale to a medium mixing bowl. Chop the remaining veggies (avocado, tomatoes, orange pepper and yellow pepper) and set aside.
- Drain the dressing from the chickpeas into the kale and set the chickpeas aside. Sprinkle the kale with salt and then using your hands, massage and knead the dressing into the kale for 1-2 minutes, until the kale is softened and bright green.
- Add the chickpeas, avocado, tomatoes, and peppers to the kale. Toss to combine. Season to taste with salt and pepper, divide onto 2 plates, and serve.
Rachel…do you have a tip for softening up the kale a bit for those of us with some chewing challenges?
When you knead the dressing into the kale (step 3) it will begin to break down and soften the kale, making it easier to chew. The longer you knead, the softer it will get. Also, be sure to remove thick center stems, as they can be quite tough. To remove the stems easily, hold the stem in one hand at the base of the leafy part, and then put the other hand around the stem and pull up the stalk, tearing the leaves away and leaving the stem behind. It will naturally snap when the stem becomes tender.